Ingredient Spotlight: White Short-Grain Rice (Enriched, Uncooked)
White short-grain rice is a versatile pantry staple cherished worldwide for its plump, tender grains and ability to absorb flavors beautifully. When enriched, it provides a boost of essential nutrients, making it a wholesome choice for a variety of dishes, from sushi to creamy rice puddings.
Nutritional Composition
Below is a comprehensive breakdown of the nutritional value per 100 grams of uncooked, enriched white short-grain rice:
| Nutrient | Amount per 100g |
|---|---|
| Energy (kcal) | 358.0 |
| Protein (g) | 6.5 |
| Total Fat (g) | 0.52 |
| Saturated Fat (g) | 0.14 |
| Carbohydrates (g) | 79.15 |
| Dietary Fiber (g) | 2.8 |
| Sugars (g) | 0.0 |
| Calcium (mg) | 3.0 |
| Iron (mg) | 4.23 |
| Magnesium (mg) | 23.0 |
| Phosphorus (mg) | 95.0 |
| Potassium (mg) | 76.0 |
| Sodium (mg) | 1.0 |
| Zinc (mg) | 1.1 |
| Copper (mg) | 0.21 |
| Manganese (mg) | 1.037 |
| Selenium (µg) | 15.1 |
| Vitamin C (mg) | 0.0 |
| Thiamin (Vitamin B1) (mg) | 0.565 |
| Riboflavin (Vitamin B2) (mg) | 0.048 |
| Niacin (Vitamin B3) (mg) | 4.113 |
| Vitamin B6 (mg) | 0.171 |
| Folate (µg) | 6.0 |
| Vitamin B12 (µg) | 0.0 |
| Vitamin A (µg) | 0.0 |
| Vitamin E (mg) | 0.0 |
| Vitamin D2 (µg) | 0.0 |
Health Benefits
- Energy Source: High in carbohydrates, this rice is an excellent energy booster, perfect for fueling active lifestyles.
- Enrichment Benefits: Enriched with iron and B vitamins like thiamin and niacin, it supports metabolism and oxygen transport.
- Low in Fats: With minimal fat content, it’s suitable for low-fat dietary plans.
- Digestive Health: Contains dietary fiber to aid in digestion and promote gut health.
Dietary Preferences and Allergen Information
- Allergen Information: White short-grain rice is naturally gluten-free and allergen-free, making it a safe choice for individuals with gluten intolerance or allergies to common grains.
- Dietary Suitability:
- Vegan and Vegetarian-friendly.
- Appropriate for low-sodium diets.
- Fits well in low-fat diets due to its minimal fat content.
Culinary Versatility
White short-grain rice’s starchy texture makes it ideal for recipes that require soft and sticky grains, such as:
- Sushi
- Rice pudding
- Risottos
- Stir-fries
- Stuffed vegetables
Its mild flavor complements sweet and savory dishes alike, allowing it to absorb seasonings and broths effortlessly.
Tips for Preparation
- Rinse Thoroughly: Washing rice removes excess starch, ensuring fluffier grains.
- Soak (Optional): Soaking can shorten cooking time and improve texture.
- Water Ratio: Use a 1:1.5 ratio (rice to water) for stovetop cooking, adjusting as needed based on desired texture.
- Rest After Cooking: Allow rice to sit for 5-10 minutes to finish steaming and enhance its fluffy texture.
Conclusion
White short-grain rice is a pantry essential that offers both nutrition and adaptability, fitting seamlessly into countless cuisines. Enriched with vital nutrients, it caters to various dietary needs while delivering exceptional taste and texture. Keep it in your kitchen to explore its endless culinary possibilities!
